Day 55
Warm Up
3 Rounds
10 Alternating Pistols
10 Push Press
Backwards Lunge/Lunge
10 American Swings

Mats
Ladders
20 Falling Starts

WOD
3 Rounds
400 yd
25 Air Squat
25 Sit Ups

Day 54
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400

Snatch
5×5

Clean and Jerk 
3×10

WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

Day 53
Warm Up
3 Rounds
Army Crawl / Crab
10 DeadLift
400

Ball Slams
3×20

Front Squat
5×5

WOD
Russian Swing
Max Reps
24/20

Day 52
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
20 Sit Ups
10 SDLHP

Mats
Ladders

WOD
Sprint Progression
Min 1-10 yards
Min 2 – 20 yards
Min 3 – 30 yards
Min 4 – 40 yards
Adding 10 Yards
every minute until 100 yards 

Day 51
Warm Up
2 Rounds
10 x 2 Foot Bounds
10 Pull Ups
10 DeadLifts

American Swings
3×20

Snatch
5×5

WOD
Box Jump Progression
20 Minutes

Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex
x3

Push Press
5×5

WOD
Bench Bulgarian

Hollow Rock
3×30 Sec

Find your Bench Press Max

No Heavy Lifting other than Bench Press Please

Day 48
Warm Up
3 Rounds
5 Front Squats
10 Sit ups
6 Directional Split jumps

Mats
Ladders

WOD
40yd sprints
on the minute
every minute
for 20 minutes

75 Sit ups

Day 47

Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge / High Knee Pulls

Mats 
Ladders

WOD
10 Rounds
100m Run
21 Air Squats